WED14NOV2018

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WOD

Strength
Back Squat: 5 sets of 3 at 70%,

Conditioning
For time:
14 Lunges in Place
1 Shuttle Run (1= 10M down + 10M back)
14 Lunges in Place
2 Shuttle Run
14 Lunges in Place
3 Shuttle Run
14 Lunges in Place
4 Shuttle Run
14 Lunges in Place
5 Shuttle Run
14 Lunges in Place
6 Shuttle Run
14 Lunges in Place
7 Shuttle Run

Extra

Strength
Push Jerk: Build to heavy triple
Drop to 80% of today’s max and complete 20 reps AFAP from ground

Skill
4 sets of 2: Pause Strict MU (pause w/ rings at chest, at bottom of dip, at top dip)
*scale with feet on box while in hollow position, or w/ band

Every 30 sec: 4 UB MU for as long as you can go UB
**if 4 is too many, knock the goal down for each set

Midline – After
100 Hollow rocks

Allen Core Fitness

  1. Deadlift 5 sets of 6 at 75-80% every two min 
  2. Strict press 3 sets to build to a 20 rep max in under 8 min 
  3. Bent over row 3 sets to build to a 20 rep set in under 8 min 
  4. Russian kettle bell swing. 4 sets of 20 AHAP with 1 min rest 

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